Spartan 300 workout

wow thats intense
i know i'm only a wuusy girl,
I'm just aiming to be able to do 1 push up and 1 chin up.

I'd love to hear how well you do tomorrow.
:drinker:

I'd say if you can do that in 20 - 25 minutes you can do about anything. All good solid exercises. I like it.

bump

The thing I find funny about this workout is that the real Spartans didn't use barbells or dumbbells, or any sort of manufactured weight. It was purely callisthenics.

So why does this workout include deadlifts and the like?

Supposedly this is the workout used by the actors that played the Spartans in the movie 300. At least that's the what I've read.

BUMP

I've never heard of this workout, but it reminds me of similar ones derived from this book I've been using since July - talk about kicking my *kitten*! Anyway, some may like the workouts others may already be doing other things but in the vein of this thread thought I'd toss it out there - http://www.amazon.com/gp/product/1569755825/ref=oh_details_o03_s00_i02

I did this once, in about 40 mins I think.

It's worth noting this was not actually used as a regular workout, it was just a test of fitness they did at the end of their training.

I think the Randy Coulture one referenced is a barbell complex, not quiet as intense as the Spartan workout.
8 reps of each exercise without putting the barbell down.

-Bent Row
-Upright Row
-Military Press
-Good Morning
-Split Squat (left/right)
-Thruster
-Straight-Legged Deadlift

http://www.youtube.com/watch?v=mALKhxdSenI

And here I thought the 300 guys did P90X :blushing:

I'm not sure about the 3 deep breath idea...if it were me, I would rest more, if needed.

I think the Randy Coulture one referenced is a barbell complex, not quiet as intense as the Spartan workout.
8 reps of each exercise without putting the barbell down.

-Bent Row
-Upright Row
-Military Press
-Good Morning
-Split Squat (left/right)
-Thruster
-Straight-Legged Deadlift

http://www.youtube.com/watch?v=mALKhxdSenI

It's a damn good work out, by the time you finish the third set you'll be huffing and puffing. another one along the same lines but you need a timer is the tough mudder work out. I haven't done it in a while but it's also a really good workout.



The Tough Mudder Workout consists of 16 exercises that collectively work every part of your body. You’re a busy person, so each exercise is a 60-second station designed to challenge your heart and lungs as well as your muscles. The final product is a high-intensity circuit designed to torch everything from your chest and legs to your abs and arms, sending your fitness to an elite Tough Mudder level. You’ll sculpt a rugged, gritty, and classically athletic body that’s built Mudder Tough.
Do the Get Fit circuit 3 days a week and perform each exercise once, one right after the other, and spend no more than a minute on each one. Do as many reps as you can in that time, then move on to the next station, limiting yourself to 15 seconds of rest in between. Build your endurance to the point where you can comfortably do the circuit twice in one week before Tough Mudder. Make sure to use a weight that’s challenging for the 20 or so reps you’ll be doing for each exercise.
You can use dumbbells, kettlebells, or anything heavy with a handle for most if not all of the exercises below.

Exercise 1
Running Man
To get yourself in peak cardio condition, you can either:
1) Get on a treadmill. Start jogging at a slow comfortable pace for the first 5 minutes, then increase the speed to a full sprint for a full minute before reducing the speed back down to a jog for a minute or two. Alternate speeds every minute between jogging and sprinting for 35 minutes.
2) Free run. As you head outside for a jog, choose a point or landmark in the distance that’s reasonably far and sprint to it. Do this 10 or so times throughout the course of your run, paying attention to mixing in jogging and sprinting equally.
Related Obstacle: The Braveheart Challenge

Exercise 2
TM PUSH-UP
Start out in a regular pushup position, arms straight, with two dumb bells in each hand. As you push your body upwards, rotate slightly at peak height and bring one hand up behind you so that your hands are in a vertical line.
Related Obstacle: Boa Constrictor

Exercise 3
THE FIST AND THE FURY
Grab a dumbbell, kettlebell, or anything heavy with a handle, and let it hang in front of you. Lower the weight below your hips and let it swing between your knees and legs. Try to keep your core sturdy and straight, explode upwards and swing the weight up to about eyelevel in a fully upright position. With control, do this as many times as you can, spending about 45 seconds on each arm.
Related Obstacle: Berlin Walls

Exercise 4
SCISSOR KICK
From a regular standing position, take one big step forward and lower yourself into a forward stepping lunge. This is the start position – jump and explode off the ground, getting enough air under you to scissor kick your legs and land with your opposite leg forward and ready to crouch down to the lunge position. Keep doing this, alternating your legs on each jump/repetition for 60 seconds.
Related Obstacle: Fire Walker

Exercise 5
BACK ROW
Grab a pair of dumbbells or kettlebells, hold them in front, and bend over, keeping your back perfectly parallel to the ground with your weights hanging below you at each side. Keep your core steady and begin to pull the weights in a controlled manner up to your chest, hold at the top of the rep, pause, and repeat.
Related Obstacle: Hold Your Wood

Exercise 6
DUMBBELL SIDE LUNGE
Grab your dumbbells and let them hang by your sides. Take a lateral step, stretching your leg all the way to your right, bend forward at your hips, and touch the dumbbells to the floor of the foot at finish position of your lunge.
Related Obstacle: Swamp Stomp

Exercise 7
PUSH UP + ROW
Grab some dumbbells and assume a pushup position, with your arms straight. Perform a regular pushup, but as you fully extend your arms at the height of the push up, take one dumbbell and bring it all the way to the side of your torso. Lower your arm and descend back to the start position. Repeat with the other arm. That’s one rep.
Related Obstacle: Devil’s Beard

Exercise 8
LUNGE + TWIST
Grab a heavy object and clutch it tight to the middle of your chest as you stand with feet shoulder length apart. Take a step forward as you would with a normal lunge, but as you lower your body with weight in hand, twist your torso to the right, pause, and return to a full upright position. Do the same with the opposite leg. That’s one rep.
Related Obstacle: Sweati Yeti

Exercise 9
SHOULDER PRESS
Grab some dumbbells or small kettlebells in each hand and spread your feet shoulder length apart as you would for a squat. Bring the dumbbells up to your shoulders as if you were doing a shoulder press. Lower yourself as you keep the weights cocked at the shoulder, as you explode upward from the squat position, push the weights up and above your head.
Related Obstacle: Cliffhanger
 
Exercise 10
DECLINE PUSH UP
Simple, quick, and easy. Get into a normal pushup position, but put your feet on top of an elevated park bench or box, arms extended out in front of you so that your body is perfectly parallel to the floor above the ground. Begin to do as many pushups as you can in the next 60 seconds.
Related Obstacle: Kiss of Mud

Exercise 11
Quick Feet
Staying in the pushup position, rapidly bring each knee towards your chest, as if you were sprinting in place or pedaling a ridiculously small bike.
Related Obstacle: The *kitten*

Exercise 12
Tough Chin Up
Just like your old man used to do, hang from a bar with either an overhand or underhand grip and pull yourself up – be sure to try and touch your chest to the bar, or get as close as you can. This will get progressively harder as the set wears on. Remember to do as many as you can for the full 60 seconds. Even if you have to take a slight break, be sure to finish the set.
Related Obstacle: Underwater Tunnels

Exercise 13
Superman Plank
Get back into the pushup position you’ve grown accustomed to, placing your forearms on the ground and keeping your core – abs and hips – tight as possible. Hold this position for a full 60 seconds.
Related Obstacle: Greased Lightening

Exercise 14
Drunk Superman Side Planks
Get on your side and hold yourself up by left forearm, creating a half triangle between your lats, forearm, and ground. Like a regular plank, keep your core tight – flex if you have to – and hold the position for 60 seconds, then alternate with your right side and repeat for another 60.
Related Obstacle – Walk the Plank
 
Exercise 15
Angelina Jolie
Get in between two chairs, bars, or if at a gym, a dip machine. Grab each bar or handle with each arm and lower yourself slowly and with control, as you push up with your arms try to explode up, lifting your self completely off. Be sure to start out slow until you get used to jumping off and regaining control of the bars.
Related Obstacle: Ball Shrinker

Exercise 16
THE TOUGH SQUAT
Take a dumbbell, kettle bell, or large stone, anything you can find, hold it in front of your chest, stick your hips out behind you, bend the knees, and lower yourself until you’re in a full squat position, take a second and then push yourself back to the start position.

I did this once, in about 40 mins I think.

It's worth noting this was not actually used as a regular workout, it was just a test of fitness they did at the end of their training.

Im not sure why this is not worth anything. I mean you get a bad *kitten* cardio workout where you go anaerobic which will boost your metabolic rate. One can use this for a circuit training workout. Do a warm up, do the 300 and then maybe get on the treadmill, bike or row machine for 20-30 min. Workout complete and on top of the world...or dead on the floor...LOL!!!

If you want to get a strong as possible this is not the routine to do

If you want to get as big as possible this is not the routine to do

People think this is how the 300 actors trained to get "that look" when it wasn't. I

I agree that there is some misconception that most people think that they all did this workout to get that look when they did not but they trained in a cross fit style way to get that look. They trained the Gym Jones way to get that look.

I do agree that to get the biggest that this may not be the best workout routine for you but you stated that it is worth nothing which is incorrect. It is worth a lot because you get the benefit of some strength training and cardio which will shred the weight which some people are looking for. So it is worth a lot to some.

I love these kinds of workouts! I'm not trying to get big, my joints can't handle heavy weights anymore. The kind of activities I do call for endurance and this stuff works great for increasing my endurance.

Who cares?